New Athlete Handbook

Welcome to CTS! We're excited to have you on board and look forward to supporting you on your journey to achieve your athletic goals. This New Athlete Handbook is designed to be your go-to resource as you start working with your coach. It includes essential information on how to use TrainingPeaks metrics, understand workout data, and track your progress. You'll find detailed explanations of key metrics like watts, kilojoules, and Training Stress Score (TSS), along with practical tips on syncing your devices to TrainingPeaks. Whether you're a cyclist, runner, or multi-sport athlete, this handbook will help you maximize your training efficiency and performance. Let's get started!

Review the Handbook Below or Ask the CTS Handbook Chatbot Common Questions

TrainingPeaks Metrics

Syncing Devices

CTS Workout Terminology

TrainingPeaks metrics

Workout metrics

Watts (W)

Power output is energy output over time, which is expressed in watts. More specifically for cycling, power can also be calculated as the product of torque (rotational force you exert on the pedals) and cadence (pedal speed). Watts are part of many terms and calculations described below. Read more about power in The Essential Guide to Training With a Power Meter.

Some devices such as Coros will report watts for running activities, but power estimates for trail running are nuanced and other training metrics are preferred.

Kilojoules (kJ)

A kilojoule is a unit of energy. Kilojoules = (watts x seconds)/1000. Kilojoules are most relevant to cyclists due to the accuracy of power meters. For example, riding at an absolutely constant 200 watts for 3600 seconds produces 720 kJ of work in an hour.

Kilojoules are an absolute measurement of energy expenditure. Athletes and coaches often use kJ to compare the energy demands of rides and races, or to manage dietary calorie expenditure and consumption. One food Calorie is equal to 4.184 kJ, and cyclists typically have a Gross Metabolic Efficiency of .75-.80 on a bicycle. This means we can roughly consider kilojoules of work produced to food Calories expended at a 1:1 ratio.

Average Power (AP)

A simple measure of power output in watts divided by time, used for cycling. AP includes data from each timestamp (depending on the sampling rate of a power meter), including coasting or measurements showing zero watts. All data points are weighted equally, meaning AP offers little insight into the variability (or steadiness) of an effort or activity. As a result, a steady moderate-paced activity and a high-intensity interval workout can have very similar APs.

AP is mainly used to calculate other metrics. For running activities, TrainingPeaks uses Average Pace instead of Average Power.

Normalized Power (NP)

Normalized Power is used for cycling, and is a weighted average power that emphasizes periods of higher power output and de-emphasizes lower power outputs and periods of coasting (zero power). NP aims to quantify the metabolic cost of a ride or segment of a ride. Normalized Power tends to be a better metric than just average power alone. This is because average power drops quickly with coasting and light effort. At the other end of the spectrum, efforts significantly above FTP are dramatically fatiguing.

Normalized Power is important because it is used to calculate several other performance metrics. These include Intensity Factor, Efficiency Factor, Variability Index, and Training Stress Score (TSS). TrainingPeaks subsequently uses TSS to calculate Acute Training Load, Chronic Training Load, and Training Stress Balance.

Normalized Graded Pace (NGP)

NGP is used for running and adjusts your actual running pace to reflect what your pace would have been if you were running on a flat surface. NGP is calculated using an algorithm that considers the elevation gain and loss along with the actual pace. The algorithm adjusts the pace to estimate what it would have been on flat ground. This is especially useful in trail running or courses with significant elevation changes, where raw pace data can be misleading.

This is similar to Strava’s GAP (Grade Adjusted Pace).

Intensity Factor (IF)

The ratio of Normalized Power to Functional Threshold Power (or, for runners, Normalized Graded Pace to Functional Threshold Pace) for a given activity or segment. This is a way to quantify the intensity of an activity and allow for comparisons between activities.

For instance, an easy or recovery workout would have an IF less than .65, meaning NP is 65% of FTP for that workout. An endurance workout is likely between .70-.80, an interval workout will often be .75-.85, and a workout close to an athlete’s FTP would have an IF of .90-1.0. Short, very high intensity workouts under an hour may be over 1.0. Note: These ranges are a bit lower than what is published on TrainingPeaks, but reflect what our coaches see in data files from amateur and masters athletes.

When the intensity factor is consistently high for day-to-day activities, it may indicate that your fitness has improved and it is time to re-test for FTP. For instance, if you are completing 2-hour moderate-intensity endurance activities and they keep coming out at an IF of .90-.95, your FTP is likely set too low in your training software.

Efficiency Factor (EF)

Normalized Power (Normalized Graded Pace for running) divided by Average Heart Rate for a given duration. This can provide some insight on whether your fitness is improving. As you gain fitness, you should be able to produce the same NP at a lower average heart rate, or a higher NP at the same average heart rate. This indicates you have adapted to training and can now achieve a greater output for the same oxygen consumption.

One caution on EF is that it relies on Average Heart Rate, which can be affected by heat, hydration status, stimulants like caffeine, fatigue, and lifestyle stress. As a result, it is best to look at the trend of EF over time, rather than focusing on EF today vs. yesterday. Significant changes from day to day are more likely caused by aforementioned external factors.

Variability Index (VI)

VI is used for cycling and is the ratio of NP to AP, or NP/AP for a workout, race, or segment of data. A VI of 1.0 means NP=AP, which describes a perfectly steady effort. Highly variable efforts have higher VI values. So, a flat time trial would be 1.0 or close to it. At the other end of the spectrum, mountainous efforts that feature repeated climbs and descents could produce VI values of 1.15-1.50.

Training Stress Score (TSS)

Training Stress Score quantifies the training load of individual workouts in a single metric that accounts for both intensity and duration. TSS allows athletes to compare the physiological stress created by a short, high intensity workout to the stress of a 3-hour endurance activity.

TSS estimates the amount of stress incurred over the duration of a workout as a function of IF and duration. One hour at an IF of 1.0 yields a TSS of 100.

TSS can be calculated via power (default TSS), heart rate (hrTSS), running pace (rTSS), or swimming pace (sTSS). Power is best for cycling, rTSS for running, and sTSS for swimming. hrTSS is used when there is not enough data to calculate mode-specific TSS scores.

Although TSS is a very valuable metric, athletes can sometimes overestimate its importance. TSS doesn’t incorporate several aspects of training that should be considered when evaluating and prescribing workouts. For more, read this detailed post on TSS and how to use it.

Rating of Perceived Exertion (RPE)

Rating of Perceived Exertion, or RPE, is the simplest of all ways to gauge exercise intensity. It is simply a subjective measurement of how hard you feel you are going. Athletes and coaches typically use one of two RPE scales: the Borg Scale from 6-20 or a simpler 0-10 scale. In either scale, the harder your effort, the higher the RPE value.

With the Borg Scale, multiplying your stated value by 10 has been shown to provide a reasonable estimation of heart rate at the time. With the 0-10 scale, multiplying your stated value by 10 seems to correspond roughly with your current percentage of VO2 max. Neither is absolutely true for all athletes or in all circumstances. However, you’d be surprised how accurate they tend to be. You can also combine the scales with a “talk test” that gauges exercise intensity by how easily you can speak during exercise.

perceived exertion scale

RPE is perhaps the most important metric of all, especially in trail and ultrarunning, because it is the most accurate and effective gauge of exercise intensity during real-world exercise and competitions. An important goal we have when working with athletes is to teach them to train and race by feel. Often, an athlete’s best-ever performances happen when they tune into their bodies instead of watching the numbers. Keep recording the data to look at later, and so we have it for your long-term training history. But in the moment, you want to nail your effort without looking at a display.

Athlete metrics

Lactate Threshold (LT)

Lactate threshold is the intensity at which there is a dramatic spike in blood lactate measured during an incremental exercise test. That point indicates when production exceeds our ability to clear lactate, and hence, our maximum sustainable effort.

There are actually two commonly defined lactate thresholds: LT1 (the point at which blood lactate level starts to rise above baseline) and LT2 (the point at which production exceeds clearance, sometimes called Onset of Blood Lactate Accumulation (OBLA)). The generic term “LT” usually refers to LT2.

Athletes sometimes use Lactate Threshold and Functional Threshold Power interchangeably, but they are not the same thing. See the FTP section below.

Functional Threshold Power

Functional Threshold Power is used for cycling and is the maximum power you can theoretically maintain for 60 minutes. FTP is typically determined through one of three types of field tests: an 8-minute FTP test, 20-minute FTP test, or a Ramp Test. It can also be determined through analysis of accumulated training data. Your FTP is then used in calculations that establish zones for interval training.

FTP is not the same thing as Lactate Threshold. However, FTP testing is non-invasive, economical, and easily repeatable. And coaches can use FTP to predict power at lactate threshold when athletes cannot directly measure blood lactate during a test. From a practical standpoint, it determines the highest amount of work your aerobic system can sustain for prolonged efforts.

A high FTP indicates an athlete has a strong aerobic engine. That’s a good thing; it means you can perform a lot of work before blood lactate production exceeds your ability to process it and break lactate down to usable energy. One goal of endurance training is to increase ‘fractional utilization’, which is power at FTP as a percentage of power at VO2 max. If your fractional utilization is 80% during a 30-minute climb today and (all else being equal) we improve fractional utilization to 85%, you should go faster.

On the other hand, a high FTP does not guarantee success in all endeavors. Athletes who focus too much on developing power at FTP may have undeveloped fitness for short, high-power efforts like sprints and accelerations, or for 5- to 8-minute maximum intensity efforts that rely on power at VO2 max. As a result, many training protocols focus on building power or pace at FTP and then shift to more event-specific training that leverages that power or pace at FTP to achieve other adaptations.

Functional Threshold Pace (FTP)

Functional Threshold Pace is used for running and is the maximum pace you can theoretically maintain for 60 minutes. Function Threshold Pace is typically determined through a 30 minute time trial. It can also be determined through analysis of accumulated training data. Your FTP is then used in calculations that establish zones for interval training.

On the other hand, a high FTP does not guarantee success in all endeavors. Athletes who focus too much on developing power at FTP may have undeveloped fitness for short, high-power efforts like sprints and overtakes, or for 5- to 8-minute maximum intensity efforts that rely on power at VO2 max. As a result, many training protocols focus on building power or pace at FTP and then shift to more event-specific training that leverages that power or pace at FTP to achieve other adaptations.

Anaerobic Capacity (AC)

Your anaerobic capacity is the amount of work you can perform at an intensity above lactate threshold power output. It is not your peak power output above lactate threshold power. Whether you perform a higher power but shorter effort, or a slightly longer effort at a lower power output, the amount of work you can do stays the same.

Power-to-Weight Ratio (PWR)

Power-to-Weight Ratio is relevant to cyclists, and is your power output divided by your weight in kilograms for a given duration or at a given intensity level.

A cyclist who weighs 70 kilograms and produces 250 Watts for 30 minutes would have a PWR of 250 / 70 = 3.57 W/kg for 30 minutes. PWR increases for shorter efforts and decreases for longer efforts. As a result, our 70kg rider might have a PWR of 3.75 W/kg for 15 minutes and 3.0 W/kg for 60 minutes.

Fatigue also affects PWR. If you are well rested, you might have a PWR of 3.57 W/kg for 30 minutes. However, at the end of a 4-hour ride or on Day 4 of a cycling tour, your best PWR for 30 minutes might diminish to 2.75 W/kg. Training goals can include increasing PWR ratio and increasing stamina or durability, so PWR declines less over the course of a long ride or multi-day event.

As described in this post, looking at power output relative to an individual’s weight can help differentiate performance ability. Power-to-weight ratio can also be calculated to correspond to a given intensity level. Indoor cycling apps (Zwift, RGT, etc.) often categorize riders for virtual group rides and races through “power-to-weight ratio at FTP”.

You can increase PWR through weight loss and/or increasing power output. Focus first on improving fitness to increase power output. Some weight loss is likely to occur during the training process anyway. Proactive weight loss in pursuit of performance gains increases the risk of poor-quality workouts due to caloric restriction. And long-term, chronic energy deficiencies can result in Relative Energy Deficiency in Sport (RED-s).

Long-term training metrics

Performance Management Chart (PMC)

The most common chart you will find on the Dashboard is the PMC. The goal of the PMC is to indicate when you are well fatigued, fit, and ready to perform.

Fatigue (ATL, Acute Training Load)

Fatigue is measured as a weighted sum of your TSS scores from the past week. It is indicated in pink on the PMC.

Strava uses the term “Fatigue” to denote a similar concept, but it is based on a score which is comparable to but slightly different than TSS.

Fitness (CTL, Chronic Training Load)

Fitness is measured as a weighted sum of your TSS scores from the past six weeks. It is indicated by the shaded blue line on the PMC.

It is important to recognize that CTL does not account for training quality or specificity; for example, an athlete who is transitioning from flat to steep uphill efforts to train for a hill climb may not see an increase in Fitness / CTL even though their race-specific fitness is increasing. CTL is a very volume driven metric and periods of higher intensity and lower volume training may not be adequately represented, in terms of fitness, with the CTL metric. This is not necessarily because intensity isn’t part of the equation, but because high intensity training requires more recovery and therefore lower volume.

CTL is a valuable tool for quantifying fitness, but it has limitations, and therefore it is just one piece of a comprehensive approach to training and performance analysis.

If you have a Strava membership, the “Fitness” line on the “Fitness and Freshness” chart is similar to CTL. It is calculated a bit differently, so don’t expect Strava and TrainingPeaks numbers to match.

Form (TSB, Training Stress Balance)

Form is Fitness - Fatigue. This is indicated by the yellow line on the PMC, and represents how ready you are to perform.

TSB goes down during periods of high training load, like during blocks of structured interval workouts or high-volume endurance activities. During effective training blocks athletes commonly see TSB values between -5 and -15. Sustained values below -20 indicate increased risk for overtraining.

When your Fitness is high and your Fatigue is low, for example during taper, your form will spike upwards to indicate you are ready to perform. TSB values between +5 and +15 often correspond with good to great performance outcomes. Sustained TSB values above +20 or +30 may indicate detraining.

For athletes with Strava memberships, the “Form” line on the “Fitness and Freshness” chart represents a calculation similar to TSB

Resources:

https://www.trainingpeaks.com/blog/power-terminology-for-cycling/#:~:text=2.%20Normalized%20Power%20%28NP%29

https://www.trainingpeaks.com/learn/articles/an-introduction-to-trainingpeaks-metrics/

https://www.trainingpeaks.com/learn/articles/what-is-the-performance-management-chart/

https://www.trainingpeaks.com/learn/articles/training-with-tss-vs-hrtss-whats-the-difference/

Syncing devices to TrainingPeaks

The process of syncing your device with TrainingPeaks varies slightly between device manufacturers. This guide will walk you through how to sync Garmin, Coros, and Apple devices.

There are many other devices supported by TrainingPeaks, for which you can find a guide here: https://www.trainingpeaks.com/upload/. Note that not all compatible devices (Coros, e.g.) are listed on the TrainingPeaks site.

This tutorial pairs Coros with Strava, but the process for syncing TrainingPeaks is the same. In the “3rd Party Apps” menu, simply select TrainingPeaks instead of Strava.

Syncing for Apple:

https://help.trainingpeaks.com/hc/en-us/articles/360039727152-Connect-your-Apple-Watch-with-TrainingPeaks-Apple-Health-Integration

CTS Workout Terminology

Cycling Workouts: https://trainright.com/key-cycling-workouts/

Running Workouts: https://trainright.com/running-workouts/

Become A Stronger, Fitter Athlete In Less Time With Endurance Coaching

New Athlete Handbook

Review the Handbook Below or Ask the CTS Handbook Chatbot Common Questions

Table of Contents

TrainingPeaks metrics

Workout metrics

Watts (W)

Kilojoules (kJ)

Average Power (AP)

Normalized Power (NP)

Normalized Graded Pace (NGP)

Intensity Factor (IF)

Efficiency Factor (EF)

Variability Index (VI)

Training Stress Score (TSS)

Rating of Perceived Exertion (RPE)

Athlete metrics

Lactate Threshold (LT)

Functional Threshold Power

Functional Threshold Pace (FTP)

Anaerobic Capacity (AC)

Power-to-Weight Ratio (PWR)

Long-term training metrics

Performance Management Chart (PMC)

Fatigue (ATL, Acute Training Load)

Fitness (CTL, Chronic Training Load)

Resources:

Syncing devices to TrainingPeaks

Syncing for Zwift:

Video tutorial:

Syncing for Suunto:

Syncing for Polar:

Syncing for WHOOP:

Video tutorial:

Syncing for Wahoo:

Video tutorial:

Syncing for MyFitnessPal:

Syncing for Garmin:

Syncing for Coros:

Video tutorial:

Syncing for Apple:

CTS Workout Terminology